Fat Loss can be frustrating for people and usually they go to extremes to drop weight. As people turn to extreme measures to reach their goals the truth is most will rebound after introducing calories back into their diet and, ultimately end up gaining more weight.
Mistake #1: Relying only on Cardio for fat loss.
Cardio burn calories, I will not deny that. But in the grand scheme it doesn’t burn as much as you would think. As you get efficient at the form of cardio you prefer, your body starts to burn less calories because the body has adapted. With performing long duration of cardio, you start to eat muscle and the dreaded “skinny fat” look becomes real. Muscle is not a bad thing and can give you a toned look that helps you burn more calories throughout the day. And, ladies, we are not talking about looking like a bodybuilder, so stop thinking lifting will turn you into that.
Mistake #2: Not tracking food intake.
During a fat loss cycle one of the most important thing, you can do is download a free nutrition app such as My Fitness Pal. It helps track how many calories you are consuming each day. When you start using these apps, you will start to see that you are eating more calories than you think. And that will slow your fat loss or show that you are not eating enough (which also slows your progress). And all this sets you up for failure when you start to reintroduce larger amounts of calories.
Mistake #3: Setting unrealistic goals.
You want to eat better, lose weight, and feel better about yourself. But thinking those goals are attainable overnight can leave a lot of people frustrated and they quit. Instead of looking at I want to lose X number of pounds, look at trying to lose 2-3lbs of weight a week. Also, the scale can lie to you. If you start to lift weights, you will put muscle (which weighs more than fat) and get frustrated when you get on the scale. I would rather you take weekly progress pics and measurements to show how your body is making changes.
Mistake #4: Focusing on short-term solutions.
We have all been there where we wait till the last minute to get ready for a beach trip or an important event. Unfortunately that may work in the short term, but in order for sustained weight loss, you need to do it in stages. Again, don’t get frustrated with the scale. Take a deep breath and realize you are probably putting on lean muscle and that is helping you reach your goals.
Mistake #5: Not getting enough sleep.
People don’t look at adequate sleep as an important factor in weight loss but they are missing an important factor. A recent study found when people only slept for around 5 hours a night on a calorie restricted diet, it resulted in less fat loss compared to those who slept more than 7 hours. With proper sleeping your body will increase the hormone Leptin. And, when leptin levels are high, we feel fuller and won’t be as tempted to each more than we need for our fat loss goals.
Fat Loss can be a frustrating journey but if you follow these 5 simple tips, they can help you reach your goals. Remember it’s a marathon not a sprint. And when it comes to healthy changes, remember that setting small goals helps you reach bigger accomplishments.
